5 easy steps to a kickass workout

Hitting the gym 7 days a week is probably doing you more harm than good

You’ve been training for months but that six pack is still out of reach? You’re probably just making one of these five simple mistakes. Luckily, Vesna Jacob, fitness advisor at Delhi’s popular Zehen Spa, is here to help.

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1. Change your routine

Many people get stuck within a single routine and then hit a plateau. Doing the same thing over and over again doesn’t challenge the body. To keep progressing, subtly change the execution of your exercise regimen every three to four weeks. Introduce a completely new pattern every four to six weeks if you’re a gym regular.

2. Train the whole body

Instead of focusing on individual problem areas, you have to train the whole body choosing complex techniques over simple movements. Improve the benefits of a bicep curl by getting into the lunge position and doing a combination of bicep curls and shoulder presses. Challenge your body further by placing your front foot on an elevated surface. This way, your attention remains on the upper body but you’re actually engaging every muscle.

3. Use your own weight

Whenever possible leverage your own weight against the gravitational force rather than lifting dead weights. Calisthenics are great for developing defined muscles and giving you a proportionate, lean look.

4. Focus on functional training

Functional training basically means working out the body the way it’s meant to be used in a natural setting. For example, hamstring curls done when lying down aren’t as effective because that’s not how we use this muscle group when standing, squatting, walking or running. Change to stiff-legged dead lifts, which will condition your hamstrings in a functional way.

5 .Work smart, not hard

Injuries usually happen (apart from using wrong techniques) when the body gets overworked. Many people ignore fatigue signs and keep pushing the body without giving it enough time to recover. A smart exercise regimen balances our intensive training with proper rest and recovery: Two days of intensive training, two days of medium intensity, two days of active rest focused on recovery and one day of full rest. The body will progress faster and remain injury-free.